Fueling the Nest: Nutrition Essentials for Preconception, Pregnancy, and Beyond
by Jamie Cotton - dietetic intern
Building a nest isn't just about cozy blankets and baby clothes; it's about laying a solid foundation for health and happiness from the beginning of your family journey. One of the cornerstones of that foundation is nutrition.
This guide is your roadmap to nourishing your nest - not just your home, but your body and mind - through three beautiful stages: preconception, pregnancy, and beyond.
Prepping the Nest: A Preconception Plate for Optimal Fertility
Before the exciting pregnancy journey begins, nurturing your body with the proper nutrients sets the stage for a healthy conception. Let's build your preconception plate:
Rainbow Bounty: Fill your plate with colorful fruits and vegetables with antioxidants and vitamins essential for egg health. Think leafy greens, berries, citrus fruits, and vibrant bell peppers.
Protein Powerhouse: Protein is crucial to build strong embryos and support egg development. Include options like chicken, fish, lentils, beans, and nuts.
Omega-3 Fats: Omega-3 fatty acids like EPA and DHA are crucial for fetal brain development and reducing inflammation, and also can help prevent postpartum depression. Go for fatty fish, flaxseeds, and walnuts.
Whole Grains for Energy: Choose whole grains like brown rice, quinoa, and whole-grain bread for sustained energy, folate, and fiber.
Hydration Hero: Water is your pregnancy and preconception Best Friend. Aim for eight glasses (64 oz) a day to keep your body functioning optimally. Building a hydration habit will help you meet your elevated needs (80-100 oz) once you do become pregnant or start breastfeeding, too.
Building the Nest: A Nourishing Pregnancy Journey
Congratulations! You're officially building your little nest inside! Let's take your preconception plate and add some pregnancy-specific essentials:
Folate Focus: This superhero nutrient prevents congenital disabilities. Aim for at least 400 mcg daily through fortified foods and a high quality prenatal vitamin.
Calcium Cravings: Your baby's building strong bones, so ensure enough calcium with dairy products, leafy greens, and calcium-fortified foods.
Iron Infusion: Red blood cells carry oxygen to you and your baby. Boost your iron intake with lean meat, leafy greens, and lentils, or try using a cast iron skillet!
Fuel with intention: Prioritize nutritious meals throughout the day, and don’t be afraid to include your favorite snacks and treats, too!
Beyond the Nest: Nourishing You and Your New Arrival
The postpartum journey is one of immense change and joy. Here's how to keep your nest fueled for breastfeeding, recovery, and beyond:
Hydration Hero Returns: Fluid is vital for milk production and postpartum recovery. Don't let that water bottle stray too far!
Energy-Boosting Bites: Postpartum fatigue is real. Keep handy protein-rich snacks like whole-grain crackers with cheese, bananas with nut butter, or yogurt with berries.
Comforting Crockpot Creations: Batch-cooking nutritious meals in the crockpot saves time and energy. Think stews, lentil soups, chili, and slow-cooked meats.
Listen to Your Body: Cravings and dislikes are still a thing. Prioritize nutrient-rich foods, but don't deny yourself the occasional treat.
Remember, fueling your nest is a journey, not a race.
It's about making choices that nourish your body and mind, prioritizing fresh, whole foods, and celebrating small victories. By embracing good nutrition, you build a physical home and a foundation for a blooming family, one delicious bite at a time.
So, let's get fueling! Here at Feed Your Zest Nutrition & Wellness, we offer two options to help you nourish your body through fertility, pregnancy, and beyond.
For self-paced & group coaching, enroll today in our program Fully Nourished Pregnancy or The Insulin Resistance Mini Course.
For 1:1 coaching, learn more and apply to work with McKenzie here.
Your little nest awaits!